Ramrod's Food and Weight Log

Discussion in 'Member Online Journals' started by Ramrod, Jun 24, 2012.

  1. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    265
    Been sick for over a week now. Feeling about 75%. Feel like I have asthma now with a crazy head cold. Not sure what I got, but man it sucked. I had to train 2 today. So I doped myself up and went in. I was able to work in with a couple with Deadlifts. I jumped in at 225 made 90lb jumps. Little light headed over just 2-3 reps. Topped out and smoked 495+red bands. about 560-585 at the top. Pulled everything Conv. expect the top set. Shut it down and just felt good about that pull.
     
  2. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    265
    Still getting over from being sick. 3 weeks of this crap...

    Wanted to get Squats in. So I worked up to 455x2 and RB 5495x2 then drop set of 225x15

    AB pulldowns to stretch out my lower back and work more core... Called it quits.

    Worked with a couple on Sumo Deadlifts and set up with whole workout plan. It's so much easier training or teaching someone with no experience or bad habits.
     
  3. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    265
    Off day, but went into work on a few small details..

    Hip and lower back
    DB Lat Pull overs
    Lat pullover machine
    DB Curls 3 sets

    And out....
     
  4. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    265
    Walked in and Warmed up to a 500x8 Deadlift

    Then did a few drops sets with Hook grip.
     
  5. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    265
    Been lifting, just haven't been posting much. Back in off season mode again.

    My Bench has dropped. Focusing more on bring it back up.

    I haven't been hitting my Shoulders much or Chest besides just one Bench Day. Going back to developing more overall.

    Seated DB Press
    10/50
    10/55
    10/60
    10/70
    10/70

    Side Cable Raises
    10/20
    10/20
    10/20
    10/20

    Front Cable Raises
    10/20
    10/20
    10/20
    10/20

    Rear Delt Flyes
    10/70
    10/90
    10/90
    10/90

    Chest Press
    10/200
    10/200
    10/200
    10/200

    Rope Pressdowns
    10/100
    10/100
    10/100
     
  6. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    265
    Been a while since I posted in here. Still Training. Switched gears a little to address some Weak links. More Volume and crap...

    Today was a Chest, Back and Shoulder Day.

    Started off with Deadlifts woth 405x20... Sucked balls

    Chest Press Rest/Pause with 200lbs

    Then on to what I call the 3 Station Rotation. Side Raises, Front Raises and Rear Delts.. 3 sets of 10 back to back.

    Some Supported Rows and Ab work...
     
  7. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    9,498
    2,184
    405x20 is a serious set...
     
    Ramrod and Mrhat like this.
  8. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    265
    It was a little rough. Did 10 reps Conv. and 10 reps Sumo. No Rest.
     
  9. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    9,498
    2,184
    Sounds very duffin 'esque.
     
    Ramrod likes this.
  10. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    265
    Sumo Deadlift
    • 135 Lb x 10 reps
    • 200 Lb x 5 reps
    • 250 Lb x 5 reps
    • 300 Lb x 3 reps
    • 340 Lb x 5 reps
    • 370 Lb x 5 reps
    • 420 Lb x 20 reps

    Compound Rows
    • 200 Lb x 10 reps
    • 200 Lb x 12 reps
    • 200 Lb x 12 reps

    Lying Leg Curl
    • 100 Lb x 10 reps
    • 100 Lb x 12 reps
    • 100 Lb x 12 reps

    Dumbbell Shrug
    • 110 Lb x 10 reps
    • 110 Lb x 10 reps
    • 110 Lb x 10 reps

    Core Pulldowns
    • 200 Lb x 12 reps
    • 200 Lb x 12 reps
    • 200 Lb x 10 reps
    • 200 Lb x 8 reps
     
  11. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    265
    Deadlift Day... Short rest periods 1-3min avg...

    Deadlifts
    Warm ups
    10/135
    10/225
    10/275
    10/315
    10/365

    Workout Sets 6x AMRAP
    9/405 - Complete reset
    7/405 - Complete reset
    10/405
    5/430
    5/430
    5/430

    Rack Pulls
    3/530
    3/530
    3/530

    Leg Curls
    12/100
    12/100

    DB Supported Rows
    12/80
    12/80

    Lat Pulldowns
    15/100
    13/100

    Core Stretch /Pulldowns
    100 or so 180-200lbs

     
  12. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    265
    Squat Day

    Squats
    10/45
    10/135
    10/185
    5/225
    5/275
    5/315
    5/365

    Working Sets 1-3min rest
    7/390
    8/390
    6/390

    Paused 3x3 3min Rest
    3/390
    3/390
    3/390

    Close Stance High Bar Squats
    Leg Curls
    Leg Ext.
    Abs
     

Share This Page